Mexican Light/Cocina Mexicana Ligera: Healthy Cuisine for Today's Cook/Para el Cocinero Actual

Overview

Did you know that Pre-Columbian Mexican cuisine was low in fat and high in fiber and vitamins? Based on corn, squash, tomatoes, beans, and lean meats, the everyday diet of the first Americans was remarkably close to the recommendations for healthy eating we hear about every day. Now for the first time, cooks can use the secrets of the Aztecs in today's kitchen, thanks to Kris Rudolph's thoroughly researched cookbook. And because cooks from both sides of the border will be eager to try these recipes, Rudolph ...
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Mexican Light/Cocina Mexicana Ligera: Healthy Cuisine for Today's Cook/Para el Cocinero Actual

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Overview

Did you know that Pre-Columbian Mexican cuisine was low in fat and high in fiber and vitamins? Based on corn, squash, tomatoes, beans, and lean meats, the everyday diet of the first Americans was remarkably close to the recommendations for healthy eating we hear about every day. Now for the first time, cooks can use the secrets of the Aztecs in today's kitchen, thanks to Kris Rudolph's thoroughly researched cookbook. And because cooks from both sides of the border will be eager to try these recipes, Rudolph presents the recipes and text in Spanish on facing pages.

The book opens with a short introduction outlining the history of Mexican cooking, followed by an overview of healthy eating habits, a description of the most common ingredients, and a useful guide to planning for parties. The fifty recipes cover everything from appetizers to after-dinner refreshers and each includes the number of calories, amounts of total fat and saturated fat, grams of carbohydrates, and amount of fiber. Rudolph suggests low-fat and low-carbohydrate alternatives, as well as ways to vary the spiciness.

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What People Are Saying

Sharon Hudgins
The recipes are easy to make, well written, and mouth-watering. I got hungry reading them! (Sharon Hudgins, former editor Chili Pepper magazine and author of Spain: The Cuisine, The Land, The People)
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Product Details

  • ISBN-13: 9781574412185
  • Publisher: University of North Texas Press
  • Publication date: 10/28/2006
  • Series: Great American Cooking Series
  • Edition description: Bilingual
  • Pages: 232
  • Sales rank: 1,404,614
  • Product dimensions: 10.06 (w) x 7.92 (h) x 0.49 (d)

Meet the Author

KRIS RUDOLPH is a native of Houston and owner of the restaurant El Buen Café in San Miguel de Allende, Mexico, where she lives. She also runs culinary tours and teaches Mexican cooking classes, as well as a workshop called "Salsa and Salsa," which combines dancing and cooking classes.
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Read an Excerpt

mexican light cocina mexicana ligera

healthy cuisine for today's cook para el cocinero actual
By Kris Rudolph

University of North Texas Press

Copyright © 2006 Kris Rudolph
All right reserved.

ISBN: 978-1-57441-218-5


Chapter One

Sopa de ajo con espinacas y pollo

Preparación: 5 min. Cocción: 35 min. Total: 40 min.

La sopa de ajo asado es de origen español y en su versión original se sirve con una rebanada de pan frito encima. Para hacerla más sana he eliminado el pan y lo he substituido con espinaca y pollo. En algunas partes de México este delicioso caldo con sabor a ajo se sirve con huevos cocinados a fuego lento (poché) y tiende a ser una comida completa.

6 porciones de 1.5 tazas

2 cucharadas aceite de oliva 2 dientes ajo pelados 3 jitomates picados 6 tazas caldo de pollo caliente (ver página 10) 2 huevos batidos 2 tazas espinaca picada 1 taza pollo deshebrado sal al gusto 1/3 de taza cebolla finamente picada

1. Ponga el aceite de oliva en una olla grande a fuego medio. Cuando esté caliente agregue el ajo y sofríalo hasta que esté suave, de 15 a 20 minutos aproximadamente.

2. Añada los jitomates y cueza 2 o 3 minutos más. Agregue el caldo de pollo caliente y caliente hasta que rompa el primer hervor. Vierta toda la mezcla en un procesador de alimentos o una licuadora de mano y muela todo bien.

3. Vuelva a poner la sopa en la olla a fuego medio. Vierta lentamente los huevos en la sopa, removiendo constantemente.

4. Añada la espinaca y el pollo y cueza durante 5 minutos. Agregue sal al gusto.

5. Adorne la sopa con cebollín.

Añada unos cuantos chiles chipotle a la sopa, o bien rajas de chile pasilla asado.

Planee con anticipación:

Haga el caldo y el pollo deshebrado 1 o 2 días antes, o también puede hacer el caldo de ajo de una buena vez (pasos 1 y 2).

* Esta sopa se conserva bien congelada, así que haga el doble de lo que necesita y guarde la mitad para aquellos días fríos y lluviosos en los que no tenga tiempo de cocinar.

Calorías: 145 Total de grasas: 9 g Grasas saturadas: 1.8 g Carbohidratos: 5.9 g Fibra: 0.7 g

Roasted Garlic Soup with Spinach and Chicken

Preparation: 5 min. Cook: 35 min. Total: 40 min.

Roasted Garlic Soup is Spanish in origin, with the traditional version calling for a slice of fried bread floating on top. To make this a healthier choice, I've eliminated the bread and replaced it with spinach and chicken. In parts of Mexico, eggs are poached in this delicious, garlicky broth, and the entire dish is served as an elaborate meal.

6 1 1/2;-cup servings

2 tablespoons olive oil 2 heads garlic, peeled 3 Roma tomatoes, chopped 6 cups chicken broth, heated (see page 11) 2 eggs, beaten 2 cups spinach, chopped 1 cup shredded cooked chicken salt to taste 1/3 cup green onion, finely chopped

1. Place the olive oil in a large stock pot over medium-low heat. When warm, add the garlic and sauté until soft, about 15-20 minutes.

2. Add the tomatoes and continue cooking 2-3 more minutes. Add the heated chicken broth and bring the soup to a boil over high heat. Transfer to a food processor or use an immersion blender to purée the soup.

3. Return the soup to the stock pot over medium-high heat and bring to a simmer. Pour the eggs slowly into the soup, stirring constantly.

4. Add the spinach and chicken. Cook for 5 minutes. Salt to taste.

5. Garnish with green onions.

Add a few chipotle chiles to the soup or strips of toasted pasilla chiles.

Plan ahead:

1-2 days in advance: make the broth and shred the chicken or go a step further and make the roasted garlic broth (steps 1 and 2).

* This soup freezes well, so make a double batch and save some for a cold, rainy day when there's no time to cook.

Calories: 145 Total fat: 9 g Saturated fat: 1.8 g Carbohydrates: 5.9 g Fiber: 0.7 g

Sopa de frijol negro

Preparación: 15 min. Cocción: 1 hora y 45 min. Total: 2 horas

En Oaxaca, región al sur del país, la sopa de fríjol negro se sirve tanto en los hogares más humildes como en los restaurantes más elegantes. Con frecuencia se le acompaña con chile picante, ya sea seco o fresco y se sazona con diversas especies y verduras. Es una sopa muy llenadora y excelente como primer plato en una comida mexicana, sin embargo, siéntase en libertad de servirla como plato fuerte, porque de hecho es una comida completa.

8 porciones de 1.5 tazas

1 taza fríjol negro 1 cucharada aceite de oliva 4 dientes ajo picados 1 taza apio picado 1 pimiento morrón rojo picado 2 chiles serranos desvenados y picados 8 tazas consomé de pollo * caliente (ver página 10) 1 cucharada jugo de limón 1/4 de taza cilantro picado 2 cucharadas jerez seco 1 cucharadita orégano seco 1 cucharadita comino molido sal al gusto 1/2 cucharadita pimienta negra

1. Deje los frijoles remojando en agua toda la noche.

2. Ponga el aceite de oliva en una olla grande a fuego alto. Cuando ya esté caliente añada el ajo y luego la cebolla. Sofría durante 5 minutos.

3. Agregue el apio, el pimiento morrón y los chiles serranos y cueza unos minutos más.

4. Agregue los frijoles y el caldo de pollo y caliéntelos hasta que suelten el primer hervor. Baje el fuego a medio y deje cocinar durante aproximadamente una hora. (Si es necesario, añada más caldo de pollo.)

5. Agregue el jugo de limón, el cilantro, el orégano seco y el comino molido. Déjelo cocinar hasta que los frijoles estén suaves, de 30 a 45 minutos.

6. Muela la sopa en un procesador o una licuadora hasta que se haga puré. Añada sal y pimienta.

Variación baja en carbohidratos:

Adorne la sopa con crema mexicana, queso ranchero y cebolla blanca picada.

Variación baja en grasas:

Adorne la sopa con cebolla y cilantro.

Agregue más chile serrano.

Planee con anticipación:

Haga el caldo de pollo 1 ó 2 días antes.

Esta sopa se conserva bien congelada, así que haga el doble de lo que necesita y guarde la mitad para otra ocasión.

* Si quiere una sopa vegetariana substituya el caldo de pollo con agua.

Calorías: 98 Total de grasas: 3.1 g Grasas saturadas: 0.6 g Carbohidratos: 13.3 g Fibra: 1.2 g

Black Bean Soup

Preparation: 15 min. Cook: 1 3/4 hours Total: 2 hours

In the southern region of Oaxaca, Black Bean Soup is served in the most humble of homes, as well as the fanciest of restaurants. It's paired frequently with spicy chiles, dried or fresh, and seasoned with a variety of vegetables and spices. This filling soup makes a great first course to any Mexican dinner; however, feel free to serve it as an entrée. It's basically a meal in itself.

8 1 1/2-cup servings

1 cup dry black beans 1 tablespoon olive oil 4 cloves garlic, minced 2 cups white onion, chopped 1 cup celery, chopped 1 red bell pepper, chopped 2 serrano chiles, seeded and minced 8 cups chicken broth, * heated (see page 11) 1 tablespoon Mexican lime juice 1/4 cup cilantro, chopped 2 tablespoons dry sherry 1 teaspoon dried oregano 1 teaspoon ground cumin salt to taste 1/2 teaspoon black pepper

1. Soak the beans in a bowl of water overnight.

2. Place the olive oil in a large stock pot over high heat. When hot, add the garlic and then the onion. Sauté for 5 minutes.

3. Add the celery, red bell pepper, and serrano chiles. Cook another few minutes.

4. Drain the beans and add with the warm chicken broth. Bring to a boil, then reduce to medium heat and simmer for about 1 hour. (Add more chicken broth if needed.)

5. Add the lime juice, cilantro, sherry, dried oregano, and ground cumin. Continue simmering until the beans are tender, another 30-45 minutes.

6. Roughly purée the soup in a food processor or with an immersion blender. Add the salt and pepper.

LOW-CARB OPTION:

Garnish with Mexican cream, Ranchero cheese, and chopped white onion.

LOW-FAT OPTION:

Garnish with chopped white onion and cilantro.

Add additional serrano chiles.

Plan Ahead:

1-2 days in advance: make the chicken broth.

This soup freezes well, so make a double batch and set half aside for another day.

* For a vegetarian soup, replace the chicken broth with water.

Calories: 98 Total fat: 3.1 g Saturated fat: 0.6 g Carbohydrates: 13.3 g Fiber: 1.2 g

Consomé de pollo y verduras

Preparación: 15 min. Cocción: 10 min. Total: 25 min.

El consomé es un caldo que se puede encontrar en cualquier hogar, mercado y restaurante de México. La receta original lleva pollo, arroz y una gran variedad de complementos (aderezos), incluyendo todo el chile serrano picado que pudiera desear en su vida. En esta receta hemos sustituido el arroz con verduras frescas, lo que reduce radicalmente la cantidad de carbohidratos.

6 porciones de 1.5 tazas

6 tazas caldo de pollo (ver página 10) 1 taza brócoli picado 1 taza coliflor picada 1/2 taza calabacitas picadas 1/2 taza zanahorias picadas 1 taza pollo deshebrado 1/4 de taza jugo de limón 1/2 taza cebolla blanca picada 1/2 taza cilantro picado 2 chiles serranos desvenados y picados

1. Ponga el caldo de pollo en una olla grande y caliéntelo hasta que rompa el hervor.

2. Agregue el brócoli y la coliflor. Déjelos hervir por 4 o 5 minutos.

3. Añada las calabacitas, las zanahorias, el pollo y el jugo de limón y cueza durante otros 2 minutos.

4. Sírvalo en platos soperos.

5. La cebolla, el cilantro y los chiles serranos deben ponerse aparte. Cuando se agregan todos estos ingredientes al consomé se realza su sabor.

Agregue más chile serrano a las cebollas y al cilantro.

Si desea un sabor ahumado y mucho más picante añada algunos chiles chipotle a la sopa antes de servirla.

Planee con anticipación:

Haga el caldo de pollo y deshebre el pollo con 1 o 2 días de anticipación.

Calorías: 83 Total de grasas: 2.7 g Grasas saturadas: 0.7 g Carbohidratos: 6.7 g Fibra: 0.6 g

Chicken Vegetable Consommé

Preparation: 15 min. Cook: 10 min. Total: 25 min.

Consommé is a soup found in every household, market, and restaurant in Mexico. The original version calls for shredded chicken, rice, and a large offering of garnishes, including all the chopped serrano chiles you could ever want. For this recipe fresh vegetables have been substituted for the rice, which drastically lowers the amount of carbohydrates.

6 1 1/2-cup servings

6 cups chicken broth (see page 11) 1 cup broccoli, chopped 1 cup cauliflower, chopped 1/2 cup zucchini, chopped 1/2 cup carrots, shredded 1 cup shredded cooked chicken 1/4 cup fresh Mexican lime juice 1/2 cup white onion, chopped 1/2 cup cilantro, chopped 2 serrano chiles, seeded and minced

1. Place the chicken broth in a large stock pot over high heat and bring to a boil.

2. Add the broccoli and cauliflower. Let boil for 4-5 minutes.

3. Add the zucchini, carrots, chicken, and lime juice. Cook for another 2 minutes. (The vegetables should be tender, yet still crisp, in order to retain their nutrients.)

4. Ladle into soup bowls.

5. The onion, cilantro, and serrano chiles should be served on the side. (Adding all these ingredients to the consommé will greatly enhance the flavor.)

Add additional chopped serrano chiles to the onion and cilantro garnish.

For a fiery, smoky flavor, add a few chipotle chiles to the soup before serving.

Plan Ahead:

1-2 days in advance: make the broth and shred the chicken.

Calories: 83 Total fat: 2.7 g Saturated fat: 0.7 g Carbohydrates: 6.7 g Fiber: 0.6 g

Sopa de chayote y chile poblano

Preparación: 15 min. Cocción: 30 min. Total: 45 min.

El chayote es una verdura poco apreciada. La mayor parte de las personas la considera aburrida y sin sabor debido a que sólo la han probado hervida y con un poco de mantequilla, o quizás, si bien les fue, con un poco de perejil picado. Esta receta resalta lo mejor del chayote combinándolo con otros dos ingredientes autóctonos, el chile poblano y el elote. Aunque no le guste mucho la comida picante, añada por lo menos un chile poblano. Le dará a la sopa un sabor más interesante, sin que realmente pique.

8 porciones de 1.5 tazas

2 chiles poblanos asados y pelados, sin semillas (ver página 16) 1 cucharada aceite de oliva 3 dientes ajo finamente picados 1 y 1/2 tazas cebolla blanca picada 900 g chayote pelado y picado 1 taza elote 6 tazas caldo de pollo caliente (ver página 10) 1 taza crema mexicana, o crema espesa 1 cucharadita sal, o bien sal al gusto 1/2 cucharadita pimienta blanca

1. Córtelos los chiles poblanos en rajas y déjelos reposar.

2. En una olla grande ponga a calentar a fuego medio el aceite de oliva. Cuando esté caliente añada el ajo y la cebolla. Sofríalos de 8 a 10 minutos.

3. Agregue el chayote, el elote, el caldo de pollo y también los chiles poblanos asados. Deje hervir a fuego lento durante aproximadamente 20 minutos, o hasta que el chayote esté suave.

4. Licue la sopa, en dos tandas, para hacerla puré en un procesador de alimentos (una licuadora de mano es ideal en este caso).

5. Una vez licuada toda la sopa, viértala nuevamente en la olla, agregue la crema, la sal y la pimienta y mezcle todo.

VARIACIÓN BAJA EN CARBOHIDRATOS:

Suprima la taza de elote reduciendo así los carbohidratos a 11 gramos.

VARIACIÓN BAJA EN GRASAS:

Use leche baja en grasas y reduzca las calorías a 116 y además reste 10 gramos del total de las grasas.

Agregue 2 chiles poblanos asados.

Planee con anticipación:

Uno o dos días antes puede asar y desvenar los chiles poblanos y/o preparar el caldo de pollo.

Esta sopa se conserva bien congelada, así que haga el doble de lo que necesita y guarde la mitad para otra ocasión.

Calorías: 206 Total de grasas: 14.1 g Grasas saturadas: 7.3 g Carbohidratos: 16.2 g Fibra: 1.2 g

Chayote and Chile Poblano Soup

Preparation: 15 min. Cook: 30 min. Total: 45 min.

Chayote is an often misunderstood vegetable. Most people think of it as boring and tasteless, since they've only had it boiled in water and served with a little melted butter or perhaps, if they were lucky, some chopped parsley. This recipe showcases chayote at its best, combining it with two other native Mexican ingredients: poblano chiles and corn. Even if you're not a fan of spicy food, go ahead and add at least one of the poblano chiles. It will give the soup a more complex flavor without really heating it up.

8 1 1/2-cup servings

2 poblano chiles, roasted and cleaned (see page 17) 1 tablespoon olive oil 3 cloves garlic, minced 1 1/2 cups white onion, chopped 2 pounds chayote, peeled and chopped 1 cup corn 6 cups chicken broth, heated (see page 11) 1 cup Mexican cream or heavy cream 1 teaspoon salt, or to taste 1/2 teaspoon white pepper

1. Cut poblano chiles into strips and set aside.

2. Place the olive oil in a large stock pot over medium-high heat. When hot, add the garlic and onion. Sauté for about 8-10 minutes.

3. Add the chayote, corn, and chicken broth, as well as the roasted poblano chiles. Let simmer for about 20 minutes or until the chayote is soft.

4. Place the soup in a food processor in two parts and purée. (An immersion blender actually works best.)

5. Once all the soup is puréed, return it to the stock pot. Add the cream, salt, and pepper. Blend.

LOW-CARB OPTION:

Omit the cup of corn and lower the carbs to 11 grams.

LOW-FAT OPTION:

Use low-fat milk instead of the cream and lower the calories to 116, as well as shedding 10 grams of total fat.

Add 2 more roasted poblano chiles.

Plan Ahead:

1-2 days in advance: roast and clean the poblano chiles. Make the chicken broth.

This soup freezes well, so make a double batch and set half aside for another day.

Calories: 206 Total fat: 14.1 g Saturated fat: 7.3 g Carbohydrates: 16.2 g Fiber: 1.2 g

(Continues...)



Excerpted from mexican light cocina mexicana ligera by Kris Rudolph Copyright © 2006 by Kris Rudolph. Excerpted by permission of University of North Texas Press. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Introduction....................1
Secrets of Healthy Eating....................5
Basic Ingredients....................11
Chiles....................15
Working with Chiles....................17
Recipes....................21
Soups....................23
Salads and Starters....................53
Entrées....................89
Side Dishes....................167
Desserts....................183
Beverages....................194
Do-Ahead Party Planning....................207
Metric Conversion Chart....................215
Sources....................217
Index....................219
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